Warm Up and Mobility
“Fight Gone Bad”
3 Rounds- 17 minutes Total
◦1 minute Wall Ball Shots (20/14 lb)
◦1 minute Sumo Deadlift High-Pulls (75/55)
◦1 minute Box Jumps (20 in)
◦1 minute Push Press (75/55 lb)
◦1 minute Row (calories)
◦1 minute Rest
Introduction Workout
3 Rounds- 17 minutes Total
◦1 minute Ball Slams
◦1 minute DB High Pulls
◦1 minute Box Jumps or Step Ups (20 in)
◦1 minute Push Press (PVC or 15#)
◦1 minute Row (calories)
◦1 minute Rest